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Thursday, July 17, 2014

Protein Supplements: How They Work If Consumed Post-Exercise


Whether you're new to the world of exercise or well on your way to stardom, you'll have heard of protein supplements – particularly protein shakes. But how effective are they, and how do they work if you consume them after you exercise?

Let's start by looking at the theory behind it. Resistance training – which is any exercise that involves your muscles contracting against an external resistance (things like dumbbells, your own body weight, even a bag of sand) – works by increasing the amino acid delivery to your muscles, as well as the rate of absorption. If you add extra protein after exercise, it can stimulate extra protein synthesis which leads to added strength and lean body mass. Basically exercise followed by protein equals more muscle.


Or so the theory goes. The problem is that many studies show it has no effect – and many studies show it does. So what does this mean? An analysis of a few studies notes that it does indeed lead to increased muscle strength and lead body mass – it's just unclear as to whether it's timing or amount that matters more.

Timing

When should you be taking supplements – should you be organising your workout time around them? You may have heard 20 minutes, but the effects last for at least 24 hours – and possibly 48! There will be diminishing returns, but don't force yourself to take one straight after. You can cool off, have a shower, and even go home before taking a supplement, and it will still have the desired effect. It's not just after either – you could eat a couple of hours before – it's been proven to work just as well! The only downside is it can be unpleasant to eat before a workout, hence people favouring afterwards.

Amount

Monday, June 30, 2014

MI40X Review - Can You Really Gain Muscle With This Program?


MI40X is the brand new workout system released by one of the top IFBB Pro Bodybuilders, Ben Pakulski. In case you already found out about this product and you were looking for a detailed MI40X review, you came to the right place. If this is the first time you hear about it, feel free to visit the official website first, and then come back here and continue reading the review.

MI40X is an advanced workout system, that contains all the information you need to know in order to gain as much muscle mass as possible WHILE burning fat at the same time. The information is not your average bro-science, and is based on a scientific study performed at the Department of Health Sciences and Human Performance from The University of Tampa. The conclusion of the study was that “MI40-Xtreme increases lean body mass, muscle hypertrophy, power and strength in resistance trained athletes”.


And even though the study was made on people who were already working out, the program works very well for beginners as well. As you’ll learn below, it includes training videos, programs and information for beginners, intermediate lifters and advanced athletes.

About The Author

Before we discuss more about MI40X, let’s talk a bit about the man behind it. Ben Pakulski is one of the top 10 IFBB Professional Bodybuilders of the world, with some of the best legs in this sport. He is only 33 years old, yet has some amazing results. He won the Canadian Championships in 2008, finished second at Flex Pro 2012, 4th at Arnold Classic 2012 and most important of all – 2nd at the Arnold Classic 2013.


He was featured in some of the top Bodybuilding magazines, including Flex, Musclemag, FitnessRx and Muscular Development. He’s not just a huge bodybuilder, but also one of the smartest people competing in this sport. He owns a degree in Kinesiology and had spent the last 15 years actively seeking for cutting edge information from the world's leading athletic doctors, coaches, trainers and therapists and applying just about every possible technique on himself.

What Is Included In The Package?

Now let’s take a closer look at the components of MI40X:

1) The MI40 CEP Rapid Start Action Plan: this is a 5 minutes video that gets you started and introduces you to C.E.P. (which stands for Cell Expansion Protocol). So if you are in a hurry and you want to get started right away, this video alone is worth its weight in gold!

Monday, June 23, 2014

How Exercising Helps Elderly People Be Fit And Fight Illness


As people age, they usually become less active. Studies have shown that adults over the age of 65 are the most sedentary age group, spending about 10 hours every day either sitting or lying down. This inactivity can be bad for their health, and can lead to obesity, heart disease, injuries due to falls, and even early death. They may find additional aches and pains, have lower energy levels, and find it hard to do the things they used to do. Exercising and staying active is important for older adults if they want to maintain their independence, stay healthy, and continue to enjoy their quality of life.



How does exercise help?

Scientific studies have shown strong links between the amount of activity that people get, and their risk of developing strokes, heart disease, type 2 diabetes, some types of cancer, dementia, and depression. When people get older, their bodies begin to decline in how well they function. Maintaining physical activity can help slow that decline. Seniors should stay active, or even become more active, as they get older.

Most people benefit from spending time with friends, family members, neighbors, and other social connections. Declining activity and health can make that difficult to keep up, which can have psychological as well as physical effects. Research results show that the way to keep living your life the way you want, staying independent, reducing your risk of illnesses and injuries, is to stay active. You don't need to be doing exercises at the gym all the time. There are other ways to stay active besides that.

Supplements can help seniors fight illness, exercise and stay active too. As the body ages, it can't produce melatonin anymore. This hormone is in charge of regulating the natural biorhythms of the body, which is why supplementation may be required in seniors over 65 who want to stay energized and maintain their vitality.  Further multivitamins and supplements that contain fish oil, calcium, vitamins A, B12, and folic acid, and vitamin D, should also be included into their diets.

Calcium keeps the bones healthy and healthy bones will help older people exercise on a regular basis. Fish oil keeps the heart strong, so if you're the type of person who enjoys hiking, taking omega-3 supplements may be indicated.

Recommendations for exercise and physical activity

Saturday, June 21, 2014

Tropical Breeze Protein Shake Recipe


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Wednesday, June 18, 2014

The Ultimate List Of Common Strength Training Mistakes To Avoid


Whatever your body structure is, whether you are fat or thin, the most important part is to have enough strength. You cannot simply look bulky without any strength. Many people prefer taking up various strength training workouts and exercises from trainers, but there are many more who simply prefer walking into the gym and working out the way others do. This is not the correct way of doing it. Each one’s body type is different and thus each individual may require a different form of workout.


Identifying your body type and performing the workout routine that suits you best is what will help you achieve good results on the long run. Apart from identifying what is best for you, you will also have to take note of some common mistakes made by beginners and take precautionary steps to avoid them. Some of the most common ones are:

1. Unhealthy Competition: This is the most important thing that one should remember. If you are a newbie, you cannot start competing with a person who has been working out for years. Everyone begins with the minimum amount of weight. You can gradually go on increasing the weights or the reps depending on how your body responds to it. Do not simply jump on a higher stage just because you observed someone else doing it.

2. Working Out with Unclear Doubts: When you start working out, you can always try learning about different machines and exercises, and how they will help you. Just simply working out without knowing why you need to do it is kinda stupid. You may not even need to do it, but you land up doing it because you are told to. It is important to know what is good for you and how would it benefit you. Keep asking questions. This is the best way that people will be pleased to share their knowledge. If that person doesn’t know the answer, do some research on your own.